3 rounds of:
20 weighted sit ups - 35 lbs
20 dumbbell bench press - 120 lbs
10 muscle ups
20 windmills - 24kg kettlebell
this was surprisingly difficult - especially the muscle ups - had to use a black rubber band for the last few of the second 2 sets. Also - the last set we did 1/2 all the reps due to time.